What are the foods that increase weight
Overweight
Seeking a lot of people throughout their lives to maintain their weight and not losing it, and some of them lost weight after surgery, or health problems, and from there he finds himself treated to reach the ideal weight, it is worth noting that the thinness intense or underweight can be harmful to health with the same degree of harm of obesity, it is disturbing to be slim as a result of malnutrition, or occurred during the period of pregnancy, or because of health problems.
This may help to gain weight strengthen the immune system, increase energy levels.
In addition, many of the people who do not suffer from the thinness they want to increase weight and build muscle, such as athletes, bodybuilders, despite the different reasons for gaining weight, except that the roads, so be one.
Food that increase weight
You should eat the amount of food and calories more than those that the body needs to gain weight, but it's important to get these calories from Whole Foods, and avoid weight gain by eating processed foods which contain large amount of calories, which lacks the nutrients contained in the food, which is to avoid the addressed, in order to maintain weight, the average need individuals calories mainly depends on sex, age, and level of physical activity.
Estimated calorie needs for women who do not practice physical activity, including around 1,600 calories a day, as for men who do not engage in active physical, they need approximately 2,400 calories per day, in the case of the desire to increase weight slow and steady, you should get 300 to 500 calories more than the calories that are burned on the day after to calculate the amount of calories required, while recommended to people who want to increase the weight faster to get 700 to 1,000 additional calories along with the calories required in a day.
So increase the intake of any type of food to gain extra calories, therefore leading to weight gain, although some foods are rich in calories, helps ingested even in small quantities to get as many calories, and these foods mention the following:
- Starches: no bread, cereals an important source of complex carbohydrates, such as starch, and fiber, which provide energy to the body, and a slice of bread white as much 70 calories,Examples of grains: rice, which is an important source of carbohydrates, plus it is low cost, and helps to increase the weight given to that of food rich in calories, which means that it is possible to obtain a large amount of carbs and calories by eating one serving of rice, with the cup of white rice medium-grain, cooked, or equivalent of 186 grams of which amount to 242 calories, and sources of starches and other: corn, oats, potatoes, sweet potatoes, buckwheat (English: Buckwheat), Pumpkins, quinoa, beans and legumes.
- Nuts butter nuts: helps eating nuts regularly to gain weight safely, as it is one of the best snacks which can be eaten, can also be added to many dishes, including the authorities, and possess the nuts raw, or roasted, and roasting the dry many health benefits, it also helps to eat nut butters that only contain nuts, and without added sugar or hydrogenated oils and gain weight.
- Milk and milk products: milk contains a range of fats, proteins, and carbohydrates, plus it contains vitamins and minerals such as: calciumand milk is a good option for people who want to build muscle because it contains good amount of protein, and one study published in the Journal of The American journal of clinical nutrition in 2007, found that drinking skimmed milk after exercise resistance, promotes gaining muscle and maintaining it, compared to products that contain soy, advised people who want to gain weight consumption of milk in their diet daily, and eating whole milk instead of low fat milk to get extra calories, and in addition cheese is a good source of proteins, fats, calcium, and calories, are advised to eat full-fat cheese to increase the weight, and yogurt, full-fat protein and nutrients, it is advised to avoid yogurt flavored, or that contain a low percentage of fat, as it often contains added sugar, can add nuts and fruit yogurt regular impart a flavor to it.
- Proteins:proteins are red meat from good sources of proteins which help build muscle, as it contains the amino acid less (English: Leucine), which helps to stimulate the production of muscle protein, the increased amount of fat found in meat, increase the calories that can be obtained, in addition, the thickness of the salmon, Fatty fish are an excellent source of fat, health protein, but the omega 3 fatty acids are the most important nutrients found in fish, providing many health benefits and help reduce the risk of disease, and offers 170 grams of salmon as much as 350 calories, 4 grams of omega-3, 34 grams of high quality protein, which helps to gain and build muscle, as is the House of more sources of healthy protein that helps build muscles, Viola sale high-quality proteins in addition to healthy fats, it is important to eat the entire egg, the Since most of the nutrients in eggs exists in the yolk.
- Oils and fats: contain oils that are obtained from olive oil and avocado for calories and unsaturated fats, beneficial to heart health, as they contain tablespoons of olive oil on the amount to 120 calories, it also has a cup of avocado cubes weigh 150 grams contains 240 calories,[9] in addition to some seeds, like the seeds of the chia seed that contains 28 grams of which 138 calories, you can add these beneficial fats to various dishes to increase the calorie content.
- Other foods with high calories: and recall:Slabs proteins (Protein bar), as it can increase the amount of calories and protein intake when eating protein bars, and protein are important because the body needs to build muscle mass, but with the caveat that protein bars are not a substitute for diets, that way you can't get the required calories, but is possible to eat them as a snack any time of the day. See (Smoothie), which is a substitute for other beverages such as soft drinks and coffee, especially those that come from milk, fruit, fresh or frozen, and you can also add a small amount of seeds, like flax seeds.
Tips on weight gain
In comes some tips to increase weight in a healthy way:
- Eat frequently: you can feel some people who suffer from the thinness of fullness faster than others, so it is advised to intake smaller meals in size, and assess the amount of food intake during the day to between five to six meals, instead of eating two meals or three large meals.
- Choose foods rich in nutrients: recommended to choose foods rich in nutrients as part of a healthy diet, can choose bread made from whole grains, pasta, cereals, fruit, vegetables, milk products, and sources of lean protein, nuts, and seeds.
- Pay attention to the time drinking liquids: some believe that drinking fluids before eating junk food weakens the appetite, so it is possible to instead add drinks, high calorie, and on payments with the main meal or snacks, and you can also drink fluids 30 minutes after a meal.
- Eat snacks with high calories: you can eat nuts, or butter, peanuts, or cheese, or avocado, or dried fruit as a snack, in addition to eating a bedtime snack, which can consist of a sandwich containing peanut butter and jam, or avocado, or chopped vegetables, or cheese, or lean meat.
- Eating candy from time to time: you should pay attention to the excess amount of sugar and fats that are ingested, even for people who suffer from thin, but you can get a piece of candy occasionally as a reward, but it is often advised to be a healthy choice that provides nutrients in addition to calories.
- Intake of drinks with high calories: so instead of free drinks of a calorie, it is recommended to replace drinks such as coffee , tea , carbonated beverages, milk, juice, diluted the.
- Exercise endurance exercise: exercises help control the conversion of excess calories to muscles instead of converted to fat, it is advised to exercise this type of exercise twice to 3 times a week.
Comments